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Day off...

Old 02-26-05, 04:12 PM
  #1  
my58vw
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Day off...

Alright this is for the roadies here that train for racing or other events and ride at least 5 days per week.

Rest days are important but what do you do on rest days? I.e. lets say you ride 6 days straight and you take a day off to rest. Do you...

1. Not think about cycling all day
2. Wash the bike
3. Take it to the LBS for a checkup or work on it yourself
4. Go on an easy spin
etc.

I am taking my first day off in a week and it feels wierd to not ride today. I decided to take the wheels and all other stuff off the bike and clean it. Then took the bike for a quick 5 minute spin to check seat angle and height and made some adjustments. I then made a few deraileur adjustments.

What do you do on your training days off...? I would love to go get a massage today but I do not think that will happen (unless I can find somewhere close to do it), my legs are still a little sore from yesterday.
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Old 02-26-05, 04:24 PM
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all of the above except the spinning. sorry i dont race i just use common sense
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Old 02-26-05, 06:26 PM
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A day off is just that, a day off of the bike. I usually try to make my off day one of the days during the week. I'll often take a walk with my wife on my off days or if there's something good on TV I'll just veg out for a while.
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Old 02-26-05, 06:51 PM
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Depends what time of the year it is. During race season my off day is a 60 minute active rest ride. Basically barely moving the pedals over, usually a highly social ride with the guys I've ridden with all week. We'll usually hit up the bike trails and just shoot the ****.
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Old 02-26-05, 07:32 PM
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on my day off, I have so much other stuff to do...my rest day is a rest day mostly because I have class from 9:00am to 4:30 in the afternoon. I just go to class, do my HW and try not to eat too much. It's harder then you think to adjust from 3000-5000 calories to the ~1900 you need when sedentary...
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Old 02-26-05, 07:48 PM
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My problem is that my brain says go rie and my body says cool it, take time off. Usually it is easy for me to listen to my body and say day off but my brain tells me, no ride = gain weight = loose fitness = crappy race next week.

It is all a mental game. It does feel wierd not to be on the saddle for the whole day... I will ride fast tomarrow for our club ride for it...
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Old 02-26-05, 07:53 PM
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Originally Posted by my58vw
My problem is that my brain says go rie and my body says cool it, take time off. Usually it is easy for me to listen to my body and say day off but my brain tells me, no ride = gain weight = loose fitness = crappy race next week.

It is all a mental game. It does feel wierd not to be on the saddle for the whole day... I will ride fast tomarrow for our club ride for it...
just find something else to do. go play with friends. its easier then you think to slack off
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Old 02-26-05, 07:57 PM
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Cook and chores. I love to cook, but I don't like to prepare elaborate dishes during the week. Same goes for chores. By Friday night, my apartment is a disaster.

Weekends are big for me. Three hours on the bike Saturday and Sunday weather permitting. Then everything else I put off during the week (in order to eat, sleep, ride, and maybe work ) fills in the blanks. I like to experiment in my tiny kitchen on the weekends too; I'll have time to clean up the mess then.

Read books. If you can make a habit of this, it really seems to slow down time. And you can't have enough of that.
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Old 02-26-05, 09:22 PM
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Being addicted to endorphins is fun..? It could always be something worse.
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Old 02-27-05, 12:27 AM
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A day off for me is a day off the bike thats for sure. Some of the time it's both physical and a mental day off. Mostly just a day to physically recover.
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Old 02-27-05, 12:44 AM
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On my days off the bicycle I do other stuff. That's when I catch up on things around my home, or sleep, or read, or study, or whatever. If I feel really energetic, I might clean my bicycle or something, but probably not.

Monday will likely be my next day off. I will drive to work, work, drive home, and then spend the evening working on a project on my computer.
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Old 02-27-05, 01:37 AM
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I don't take a day off! I ride every day. That said, I ride very slowly, spinning over short distances on Tuesday, and Thursday. Friday is an easy warm up for my hard training ride Saturday, which is warm up and training for racing Sunday morning. I do an easy spin monday morning to warm up for racing Monday afternoon.
I mess about though after racing, watching the TeeV or reading, anything at all, as long as it's about bikes.

Wow! I guess that makes me a fanatic.
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Old 02-27-05, 01:42 AM
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Your worse than I am. I spend my day off cruising bikeforums
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Old 02-27-05, 03:11 AM
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Our coach has us on a 6 day training schedule, but 1 of these days is "cross training" either weights, running, etc.
I generally just walk/hike/paint the house/garden the 1 "cross" day and the actual "off" day I drink beer, play video games, and scan the bike pages on the net!
Occasionally I'll ride the bike to GET the beer a block away though...hehehe!
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Old 02-27-05, 06:37 AM
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I took a day completely off the bike yesterday too. (Riding a century today so thought it would be a wise thing to do.) First one for me in a few weeks. And in the two hour chunk of time when I would have normally gone on a ride... I took a nap. It was great. But really screwed up my sleep last night. Couldn't fall asleep. So now instead of being extra rested for my century I'm starting out tired. O'well.
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Old 02-27-05, 07:23 AM
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I have been reading several of your posts.. 1st off just go and race.. The only true way to find your true fitness level is to race.. I know Cat 5 is a little hairy but you have to start somewhere.. The key is to stay out of trouble, keep towards to front 1/3 of the pack, if you get near the rear it strings out and you end up working harder to keep up.. Crashes are the tough part of the lower categories but I still crashed plenty in Cat. 2 races, they happen..

If you can get through your 1st few races without your lungs feeling like they are on fire, then your fitness is pretty good..

I started like you at Cat 4 worked my way up to Cat.2 and raced collegiately for many years..

Rest is super important, you need to work on getting more than 4 hours of sleep.. 6-7 hours would be required during training.. I also worked, went to school and trained..

Rest days are very important, if you just cannot stand it do something else like work on your upper body strength by weight training a little, that can take that edge off..

You will not lose any fitness by even taking 2 days in a row off.. At the Olympic Training Center it was drilled into our head that only after 72 hours of rest and then you begin to lose fitness at a highly competitive level..

the formula they use is Stress (riding), Rest, Higher level of stress (riding faster)

I know time may be tight between all of what you are doing, but if you can let yourself sleep enough to let your body full recoop - that is the best.. That means turning the alarm clock off and letting your body tell you when to get up, even if you can only do that a couple of times a week..

Last edited by socalrider; 02-27-05 at 07:30 AM.
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Old 02-27-05, 07:24 AM
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go for a easy spin doing errands about town...Work gets in the way of cycling so many days, that when cycling offers an opportunity I rarely miss one.
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Old 02-27-05, 10:25 AM
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Ultimate frisbee.
/off to play now
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Old 02-27-05, 12:17 PM
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i guess one has to ask themselves before each focused workout "will this benefit me & help me achieve my goals" >>when i feel guilty not working out, i ask myself, am i going to compromise my goals by taking this time to be with my friends, or family, or just by myself.

all training makes you a dull boy.
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Old 02-27-05, 12:29 PM
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my58vw, you are not going to take gain weight if you take a day of rest. You may feel guilty but you won't gain weight even if you take a week off. Yes, maybe some water weight but nothing that you can't lose on your next ride. The body does need rest you just need to balance it correctly. Since you are pretty hardcore, just go with what your body is telling you, you know best. But you should never feel guilty because you want to do something different.
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Old 02-27-05, 02:46 PM
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Originally Posted by socalrider
I have been reading several of your posts.. 1st off just go and race.. The only true way to find your true fitness level is to race.. I know Cat 5 is a little hairy but you have to start somewhere.. The key is to stay out of trouble, keep towards to front 1/3 of the pack, if you get near the rear it strings out and you end up working harder to keep up.. Crashes are the tough part of the lower categories but I still crashed plenty in Cat. 2 races, they happen..

If you can get through your 1st few races without your lungs feeling like they are on fire, then your fitness is pretty good..

I started like you at Cat 4 worked my way up to Cat.2 and raced collegiately for many years..

Rest is super important, you need to work on getting more than 4 hours of sleep.. 6-7 hours would be required during training.. I also worked, went to school and trained..

Rest days are very important, if you just cannot stand it do something else like work on your upper body strength by weight training a little, that can take that edge off..

You will not lose any fitness by even taking 2 days in a row off.. At the Olympic Training Center it was drilled into our head that only after 72 hours of rest and then you begin to lose fitness at a highly competitive level..

the formula they use is Stress (riding), Rest, Higher level of stress (riding faster)

I know time may be tight between all of what you are doing, but if you can let yourself sleep enough to let your body full recoop - that is the best.. That means turning the alarm clock off and letting your body tell you when to get up, even if you can only do that a couple of times a week..
My first race is planned for next Sunday. I am working hard to being as fit as I can for it. Today was my first test towards that and I think I do rather well (hard group ride, paceline at 26 - 30+ MPH for 45 minutes, 43 mile total ride). As for rest I agree, I am pushing a little too hard. Saturday I stayed in bed most of the morning. Today I felt great and ready to go.

How many days off before a race is optimal? I am thinking of going all out hard on Thursday and taking Friday and Saturday off... will that be enough?

Thanks all for your advice. Today many of the people I ride with were suprised with how fast I have gotten, expecially in the last month.
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Old 02-27-05, 03:13 PM
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I think one full day off and then an easy ride the day before is sufficient.. Once you drop a little more weight you will be flying.. At mt fittest I was racing between 175-180 lbs at 6'3 in height...

Don't focus on weight loss, it will happen if you are training as hard as you say.. When time is an issue focus on quality of quantity...

The key for cat 5 races is to stay near the front 1/3 of the field to stay out of trouble, most breaks rarely stay away. Focus on being in position going into the last few laps and then go for it..
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Old 02-27-05, 03:17 PM
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That is exactly what I was told today as I talked with another guy from citrus valley velo on our group ride.

Quality vs quanity is a great thing... Sometimes I can only get out for an hour, so I push and push for that hour. I do love the long 50+ mile endurance rides also... as long as I relize that it is arobic endurance and not anarobic.

I experienced my first really hill climb where I went anarobic at speed... what a feeling... (17 MPH with a pack up this huge hill...)
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